A) STRENGTH
Strict Chin ups: 5 x 5-6. Rest 90s-2:00
– BW or add weight
– Band assisted
– Goal: 5 challenging sets of 5-6 reps.
B) CONDITIONING
For time:
21-15-9
Push Press (135, 95)
100-75-50
Double Unders
*2 Rope Climb after each round
– Goal: Slower/consistent effort – avoid excessive local fatigue. Push Press should be light/moderate – sets of 7-10.
Rx+:(Legless Rope Climbs)
L3: (115, 75)
L2: (95, 65) (Double Under Attempts) (10 Strict Band Assisted Pull-ups per round)
L1: (65, 45) (Single Unders) (12 Strict Ring Rows)
12:00 Cap
*Rope Climb Scaling
C) EXTRA CREDIT
Banded Facepull-apart: Accumulate 100 Reps.
Then,
– Foam Roll – Lats x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom
Birthfit class at 9:30am
Sign up for Dr. Kristin chiropractic care HERE
Barbell Club meets at 6:30pm
Comments are closed.